16 Apr 2014
Weight: 183 lbs
Started on Madcow5x5 today after a week long rest. I wanted to get to about the 6 month mark before switching over, but I decided against it. While the workout-to-workout progressive loading is no longer the case with Madcow (week-to-week), the sessions do have a higher amount of volume. No accessories done at the moment. Most likely will sprinkle in a small amount for ab, posterior chain work and some weighted dips for weak chest and pull ups to offset it.
Squats: 5x115 + 5x145 + 5x175 + 5x200 + 5x230
Bench: 5x65 + 5x80 + 5x95 + 5x110 + 5x125
Rows: 5x75 + 5x90 + 5x110 + 5x125 + 5x145
09 Apr 2014
Weight: 182.8
Squats: 3x5xBar + 5x140 + 3x185 + 2x230 + 5x275 (1)
I'll say I stalled on these. Better to admit to bad form than pet the ego.
Bench: 3x5xBar + 5x75 + 3x95 + 2x115 + 5/5/2 x 145 (1)
Stalled again. Right chest and arm still dominating on the press.
Rows: 5x135 + 3x135 + 2x135 + 3x3x175
First and second reps of the sets were good.
*Accessories:
*Dips: 15/7
Will start adding weights once I can get to 20 reps using bodyweight
07 Apr 2014
*Weight: *181.3
Weekend was amazing- really got me hitting the ground running for the week, maybe even for the rest of the month!
Squats: 3x5xBar + 5x150 + 3x195 + 2x235 + 5x270
I abbreviated the warm-ups and it seems like it may have given me some extra gas in the tank to finish out the top set of 270. This also meant that warm-up weights had bigger jumps from warm-up set to warm-up set. No heavy grunting, tried to keep all the air in as much as possible to maintain rigidity in my core. I think this also helped.
Press: 5xBar + 5x5x70
Wobbly, not really from the lack of shoulder pressing strength, but rather keeping the entire trunk and core solid to keep balance. The press was still pretty difficult, however.
Deadlift: 5x135 + 3x175 + 2x205 + 1x235 + 5x275
Have to really make sure I'm not rolling the bar down my knees, especially the left knee cap.
*Accessories:
*Dips: 10/6